Calculate warm-up set weights from your 1RM or top set: get a typical 4-set warm-up progression or one warm-up at any percentage, in kg or lb.
Warm-Up Set Formula
The warm-up set calculator uses the relationship between your max weight, the warm-up percentage, and the warm-up weight.
- W = warm-up weight
- M = max weight
- P = percentage of max
The calculator converts pounds and kilograms before solving, then returns the result in the unit you selected. Percentage must be greater than zero when solving for max weight. Max weight must be greater than zero when solving for percentage.
Typical Warm-Up Percentages
These example ranges illustrate a progression; they are not a universal prescription. Select loads and repetitions for your exercise, experience, fatigue and coaching guidance.
| Warm-Up Stage | Percent of Max | Typical Reps | Purpose |
|---|---|---|---|
| Very light | 30% to 40% | 8 to 10 | Practice the movement and increase blood flow |
| Light | 45% to 55% | 5 to 8 | Prepare joints and groove technique |
| Moderate | 60% to 70% | 3 to 5 | Get ready for heavier loading |
| Heavy warm-up | 75% to 85% | 1 to 3 | Prime the lift without causing fatigue |
| Max Weight | 50% | 60% | 70% | 80% |
|---|---|---|---|---|
| 100 lb | 50 lb | 60 lb | 70 lb | 80 lb |
| 200 lb | 100 lb | 120 lb | 140 lb | 160 lb |
| 100 kg | 50 kg | 60 kg | 70 kg | 80 kg |
Warm-Up Set Notes
Round the result to a weight you can actually load with your plates or dumbbells. For barbell lifts, rounding down is usually better than turning a warm-up into a hard set.
Example: if your max is 225 lb and you want a 60% warm-up set, use 225 × 60 / 100 = 135 lb.
Your max weight can be a true one-rep max, an estimated one-rep max, or a planned top set. Use the same reference each time so your warm-up sets stay consistent.
